Aerobic ce yog kev tawm dag zog lub cev ntawm qis mus rau siab siv uas nyob ntawm feem ntau ntawm cov txheej txheem aerobic-generating. "Aerobic" txhais tau tias "hais txog, koom nrog, lossis xav tau cov pa oxygen dawb", thiab hais txog kev siv cov pa kom txaus kom tau raws li qhov xav tau ntawm lub zog thaum lub sijhawm ua haujlwm ntawm aerobic metabolism.
Lub ntsiab lus ntawm aerobic muaj peev xwm yog dab tsi?
Aerobic muaj peev xwm feem ntau piav qhia los ntawm o 2 max, lossis qhov siab tshaj plaws oxygen uptake. Qhov kev ntsuas no yog qhov qhia txog (1) lub peev xwm ntawm cov hlab plawv los muab cov pa oxygen rau cov leeg ua haujlwm thiab (2) lub peev xwm ntawm cov leeg no los rho tawm cov pa oxygen rau lub zog tsim nyob rau hauv daim ntawv ntawm adenosine triphosphate (ATP).
piv txwv ntawm kev muaj peev xwm aerobic yog dab tsi?
Dancing, ua luam dej, dej aerobics, caij tsheb kauj vab, taug kev, hiking, nce toj kauj ruam (ob zaug rau ib lub sijhawm rau kev tawm dag zog ntau dua), chav kawm ua las voos, ncaws pob- boxing, tag nrho cov tshuab cardio ntawm cov pos hniav (treadmill, elliptical, tsheb kauj vab, rower, x-c skiing, stair-climber), thiab ntau lwm yam dej num yog tag nrho cov piv txwv ntawm hom …
Koj ntsuas qhov muaj peev xwm aerobic li cas?
Lwm txoj hauv kev los ntsuas koj qhov kev tawm dag zog aerobic yog sijhawm koj tus kheej ntawm 1.5-mais (2.4-kilometer) khiav lossis dhia. Cov sij hawm hauv qab no feem ntau suav hais tias yog qhov qhia tau hais tias lub cev muaj zog zoo raws li hnub nyoog thiab poj niam txiv neej. Lub sij hawm qis dua feem ntau qhia tau hais tias muaj zog aerobic zoo dua, thiab lub sijhawm siab duaqhia txog qhov xav tau kev txhim kho.
5 piv txwv ntawm kev tawm dag zog aerobic yog dab tsi?
Ib co piv txwv ntawm kev tawm dag zog aerobic yog dab tsi?
- Swimming.
- Cycling.
- Siv tus kws qhia elliptical.
- Tawm.
- Nkauj.
- Siv lub cev lub cev sab sauv ergometer (ib qho khoom siv uas muab kev ua haujlwm ntawm lub plawv uas tsom rau lub cev sab sauv nkaus xwb).
